How To Do & Muscles Worked

childs pose

The child’s pose is one of the most relaxing and basic yoga poses. It’s a great pose to do anytime of day or in between any exercises when you need a break. It relaxes the entire spine from head to tail bone and elongates the muscles that work so hard to keep the spine erect all day.

  • Easy
  • Moderate
  • Challenging

Which Muscles Are Worked?

Diagram of primary and secondary muscles worked from Childs pose

Primary Muscles

Upper Back Lower Back

Secondary Muscles


Exercise Type

Yoga icon

How to do childs pose (Balasana) Properly

Step by Step Guide

Begin kneeling on a mat with the hands outstretched in front of you straight. Have the ankles plantar flexed (pointed) and palms down.

Shift your weight back toward your feet as the arms stretch overhead, forehead drops down to touch the mat, spine rounds, and pelvic tucks under.

Hold for about 30-seconds.

Relax and repeat for the desired repetitions.

Common Mistakes

A common mistake is not rounding the spine. This stretch is about elongating the spinal muscles and relaxing the body, so slightly round the spine from head to upper back to lower back to put a little more stretch on those muscles.


Animation of how to do Childs pose